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Wok-Seared Mahi Mahi with Stir-Fried Vegetables

 
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Wok-Seared Mahi Mahi with Stir-Fried Vegetables recipe

Yield

4

servings

Prep

10

min

Cook

20

min

Ready

30

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

16 each mahi mahi fillets
2 ounces each
*
chinese five spice powder
to taste
*
salt
to taste
*
2 tablespoons peanut oil
For vegetables
1 tablespoon ginger root
fresh, peeled, minced
1 tablespoon garlic
peeled, minced
¼ cup scallions, spring or green onions
chopped
½ cup sweet red bell peppers
thinly sliced
½ cup green bell peppers
thinly sliced
½ cup sweet yellow bell peppers
thinly sliced
*
½ cup carrots
thinly sliced
½ cup snow pea pods
cut in half on bias
½ cup mung bean sprouts
2 tablespoons peanut oil
2 tablespoons sesame seeds
½ cup soy sauce, light
2 tablespoons peanut butter
1 teaspoon sesame oil
black pepper
cracked, to taste
*
For garnish
1 ½ pounds yucca
*
vegetable oil
for frying
*

Directions

FOR THE FISH: Season mahi mahi medallions with five-spice powder and salt.

In hot wok, add peanut oil and sear fish on both sides.

Take out and keep warm.

Wipe the wok (do not wash) with a kitchen towel.

Add peanut oil.

When smoking, add garlic, ginger and green onions, stir.

Add peppers and carrots and cook for about 1 minute.

Next add the snow peas and bean sprouts and stir well.

Spread the vegetables to the sides of the wok so that the center is empty.

Pour soy sauce and peanut butter in center, stirring until peanut butter melts and is incorporated with soy sauce.

Stir with vegetables, then add sesame seeds and sesame oil.

Stir once again, season with pepper, and set aside.

TO MAKE YUCCA: In salted boiling water, parboil yucca for about 7 to 10 minutes.

Remove from water and cool.

Peel yeca and slice in very thin strips.

In hot vegetable oil, fry yuca until golden; remove onto paper towels and season with salt.

TO ASSEMBLE DISH: In center of plate, spoon stir-fried vegetables.

Arrange the mahi mahi medallions around vegetables.

Loosely pile yuca on top of fish.

Garnish with sprinkling of fresh herbs.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 131g (4.6 oz)
Amount per Serving
Calories 28778% of calories from fat
 % Daily Value *
Total Fat 25g 38%
Saturated Fat 4g 22%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1150mg 48%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 13%
Sugars g
Protein 16g
Vitamin A 63% Vitamin C 58%
Calcium 8% Iron 12%
* based on a 2,000 calorie diet How is this calculated?

 

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